Kimanin shekaru ashirin da suka wuce, yawancin ma'aikatan kiwon lafiya sun hana yawan amfani da ƙwayoyin kwai saboda halayen cholesterol haɗansu . A gaskiya, shawarwarin shine cinye qwai uku ko žasa a mako, kuma babu fiye da 300 mg na cholesterol a rana. Saboda matsakaicin, m, babban kwai yana dauke da kimanin 210 MG na cholesterol, dacewa a cikin kwai a cikin shirin cin abinci na yau da kullum yana da wuya a karkashin waɗannan jagororin.
Duk da haka, a lokacin da aka gudanar da nazarin da yawa akan nazarin sakamakon amfani da kwai a kan ƙwayoyin cholesterol, an gano cewa qwai kadai bai taimaka wajen haifar da matakan high cholesterol a cikin mutane masu lafiya ba. A gaskiya, cin nama daya a rana ba ya haifar da matakan cholesterol a cikin mutane a cikin yawan wadannan nazarin.
Abin da masu bincike suka gano shine mutanen da suka cinye qwai kuma sun cinye naman alade, naman alade, jan nama, man shanu, tsiran alade, da sauran kayayyakin abincin da suke da kitsen mai da mai fatalwa - duka biyu na iya taimakawa wajen kara yawan nauyin lipid da kara haɗarin ku na bunkasa cututtuka na zuciya da jijiyoyin jini idan an cinye tsawon lokaci.
Ta yaya Hukumomi suka Yi Nazari?
Bisa ga waɗannan nazarin, yawancin hukumomin kiwon lafiya - ciki har da Amurka Heart Association - sun shakata da shawarwarin da suka gabata na cinye qwai uku a mako. Qwai - musamman gwaiduwa - na iya zama high a cikin cholesterol, amma kuma suna da kullun-cike da sauran kayan gina jiki mai kyau.
Suna da tushen gina jiki, wanda ke dauke da muhimman amino acid da ake buƙata ta jiki. Bugu da ƙari, gina jiki, qwai yana dauke da bitamin da yawa, ma'adanai, da kuma kwayar mai da ake kira lecithin, wanda ke taimakawa wajen hawa da matattun ƙwayoyi cikin jiki. Sharuɗɗa na yau da kullum na Majalisar Dinkin Duniya na Kwararrun Masana'antu ya sake canza shawarwari don sauke haɗin ƙwayar abinci na cholesterol mai yawa kamar qwai saboda kawai abun ciki na cholesterol.
Duk da haka, idan kuna da cututtukan zuciya , matsananciyar lipids, ko samun ciwon sukari, ya kamata ku yi magana da mai ba da sabis na kiwon lafiya kafin ƙara qwai zuwa ga tsarin abinci na yau da kullum. Nazarin ya nuna cewa wasu mutane, irin su masu ciwon sukari, na iya zama cikin haɗarin cutar ciwon zuciya idan sun cinye adadin yawan abinci na cholesterol, irin su qwai. A wannan yanayin, mai bada sabis na kiwon lafiya na iya ƙuntata adadin cholesterol ko qwai da kuke cinye kullum.
Akwai hanyoyi da dama don kara yawan amfanin ƙwayoyin nama a cikin abincin ku na lipid-loweirng, ciki har da:
- Dubi yadda kuke shirya qwaiku. Kuna iya cin qwai qwarai ko kuma hada da kwai tare da kayan lambu ko kayan sauti, maimakon da abinci wanda yake da tarin mai ko sukari. Maimakon man shanu, yi amfani da ƙananan man zaitun ko man fetur don shirya kayan ku. Idan kuna so ku ƙara dandano ga yalwar kwai ku, kuyi amfani da kayan yaji maimakon gishiri.
- Yi amfani da ƙwai a gyare-gyare. Kodayake nazarin ya nuna cewa kwai daya a rana ba shi da tasirin gaske a kan matakan cholesterol, babu ƙananan bincike don nuna lafiyar lafiyar cinye fiye da ɗaya kwai a kan zuciyarka. Kwai suna ƙidaya zuwa cin abinci na caloric yau da kullum, ma.
- Akwai hanyoyi don cinye qwai. Idan kana so ka hada da qwai da yawa don wannan babban abu, yatsun kwai mai kyau ba tare da inganta yawan adadin kalori da kuma abun ciki mai cin abinci ba, zaka iya yin amfani da gurbin kwai maimakon maimakon haka. Bugu da ƙari, za ka iya kuma cire cire yolks mai yatsa daga cikin ƙwai, ta yin amfani da fata kawai don shirya tasa.
Sources:
Rundunar Shawara ga Sakataren Lafiya da Ayyukan Dan Adam da kuma Sakataren Aikin Noma: Rahoton Kimiyya na Kwamitin Shawarar Shawara ta Gida ta 2015. > Akwai samuwa a yanar gizo: https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf . Samun shiga 28 Oktoba 2015.
Hu FB, Stampfer MJ, Rimm EB, et al. Binciken da ake yiwuwa game da amfani da kaya da kuma cututtuka na cututtukan zuciya a cikin maza da mata. J Am Med Asso 1999; 281: 1387-1394.
McNamara DJ. Shekaru hamsin gyaran yakin. Kayan abinci 2015; 7: 8716-8722.